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Guest Post by Ella James

This is one of the best ways to target your chest muscles, triceps and front shoulders. Although there are many variations to this basic exercise, the main benefit will only remain to strengthen your biceps. This exercise can be taken by both male and female. They can be used to develop various different elements of strength the likes of maximal strength, hypertrophy or muscle mass, explosive power and strength endurance. This is the same exercise as the traditional bench. The main benefit of this exercise is to develop the upper portion of the pectoral muscles i.e. the chest.

1. Helps make the arms stable

The arms are able to move easily and freely. In case one arm is stronger than the other this exercise helps to are the weak arm as strong as the other arm.These exercises are the best for weight loss, they require a lot of hard work and determination hence giving the best results. It is the best for building the biceps peak than the preacher curl. These exercises are cheaper as compared to other modes of training. Most exercise machines are expensive and can perform only one activity while for dumb bells are so cheap and performs numerous activities. Self-confidence, self-esteem and positive self-image is improved instantly. Regardless of age, size weight or gender dumbbell exercise can quickly elevate a person’s perception of his or her attractiveness i.e. self-worth.

2. Dumbbells are well suited to explosive training

This is of great help to many athletes since these exercises are of great importance to them. Other machines are not reliable when it comes to explosive training their barbell weights are also expensive as compared to those of dumbbells. During the dumbbell training, the requirements are so affordable and cheap as compared to the other methods. You only require an open space for training a piece of plywood or a rubber mat to protect the floor. These exercises help build a strong chest. These exercise help in weight loss, due to vigorous exercise excess fat is burnt from the body hence remaining fit. A fit body maintains normal blood pressure, normal heart beat hence the occurrence of diseases will be minimal. These exercise help improve mental health for kids. You find that the school performance becomes better once the kid engages in these exercises.

3. Prevent aging

During the exercise there are many activities taking place in the body simultaneously example sweating which helps open the blocked skin pores. Once the pores are open the skin is able to excrete dirt and breathe in oxygen. In this process the skin is moisturized and hence wrinkles and age sorts cannot be formed. Dumbbells are done regularly hence a body that is used to routine exercises cannot give room to aging; you always maintain a youthful body despise the age. Aging is also brought by mental stress which is reduced instantly during the dumbbell exercise. Stress reduction also helps boost body ability to deal with existing mental tension. These exercise also help boost brain power and sharpen the memory, frequent dumbbell exercise helps improve overall brain performance i.e. quick decision making, higher learning and thinking. Happy chemicals are boosted during the exercise, this is noted in patients suffering from depression after the exercise their overall mood is improved. This exercise is as effective as the antidepressant pills in treating depression.

4. Increase relaxation

A moderate work in the dumbbell exercise act as an equivalent dose to a sleeping g pill even for people with insomnia taking dumbbell exercise raises body core temperature and signals the body to sleep. Also help control addiction to drugs, sex, alcohol or food. During the exercise the brain tends to concentrate on the current activity hence forgetting the usual ones, hence rebooting the body clock. These exercise help inspire other people who do not see any benefit in the dumbbell exercise. When in a group this helps increase motivation even to those who did not have interest.

Conclusion

These exercises help individuals remain focused during all other activities hence making them meet their goals. They help one to remain alert always to avoid being met offside. According to research the dumbbell exercise is very cheap hence it’s affordable for everyone. This exercise does not limit anyone; age, gender, sex or race everyone is comfortable. This physical activity can help reduce risk of many diseases and increase overall quality of life.regular physical activity help reduce risks of being affected by stroke, obesity, diabetes, back pain depression and many other dangerous diseases. Generally this dumbbell exercise has benefits in men like prevention of prostate cancer, hypertension and lowers level of cholesterol. To keep and maintain good health always try getting used to the inclined dumbbell bench exercise. Individuals are also able to get more social interaction and take off mind worries.

Author Bio:

Ella James is an aspiring author who is pursuing Health Services Administration degree from St. Petersburg College. She is an active contributor to Consumer Health Digest, which is a leading Health News Website. Her interests include reading and writing about Health, Fitness and Lifestyle News. Get connected with her on Facebook and Twitter.

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Today we are honored to have a guest post by Fitness & lifestyle coach Neghar Fonooni.

People often ask me what my #1 tip for getting shape is, and I used to find it difficult to answer that question. How can I give just one tip?! There are so many important building blocks to a fit, happy lifestyle.

But the truth is, with a myriad of fitness intentions, starting points, and circumstances, there’s really no “best way” to get into shape, as the path can vary greatly from person to person. There is, however, one thing that universally will lead to sustainable results, regardless of style, duration, intensity, or load. It has nothing to do with how you choose to be active or how heavy you lift. It’s all about consistency.

This is the most important step towards living a fit lifestyle, because not only does consistent movement spur a desire for more movement, but consistent inactivity doesn’t inspire movement either–overcoming the inertia to move after being inactive requires far too much effort. Sporadic inactivity usually leads to perpetual inactivity, until before you know it, you haven’t worked out in 4 weeks and you feel awful.

Remember Newton’s first law of motion: objects in motion stay in motion. Essentially, the more you exercise, the more you’ll want to exercise. Stay in motion, no matter what, and working out will become a habit, not an obligation.

Regardless of travel, work projects, studying, kids and family obligations, it’s imperative that we stay consistent with our fitness efforts. By exercising daily, you’ll increase energy, immunity, release more dopamine and serotonin, and add positively to your overall well-being. But does that mean you have to dedicate 1-2 hours of exercise every single day in order to thrive? Absolutely not!

You might be thinking to yourself, I don’t have time to exercise everyday! You’ve got so many things on your plate that the idea of fitting in exercise just seems like more stress than it’s worth. But you can fit it in, and here’s how:

By letting go of the idea that a workout should last a certain amount of time.

I was discussing this very issue with two of my best girlfriends who constantly lament their lack of time and woefully inform me of their bouts of inactivity. One of them has recently finished grad school and started a demanding new job, the other is working full time and going to nursing school at night. They’re drained from the hustle, and I can totally relate. So I asked them, after a series of questions on their schedules, can you wake up 5 minutes earlier than you normally would?

Obviously, yes, they could. “Good,” I said. “Tomorrow you’ll get up 5 minutes earlier and do 5 sets of 20 kettlebell swings, every minute, on the minute.”

Puzzled, my friends asked, “Is that really going to do anything?”

And they aren’t alone in that thought. We’ve been programmed to believe that a workout has to be long in order to be worth it—that we have to spend hours at the gym in order to see results. But isn’t a short workout better than no workout at all? And don’t you think that exercising 5 minutes every day will lead to prioritizing movement, and gradually finding more time to dedicate to workouts?

The truth is that efficiency is far more important than duration when it comes to making exercise a fluid part of your life, and efficiency has nothing to do with how long you’re able to workout. It’s all about how well you make use of that limited amount of time. Only have 5 minutes? Great! Work as hard as you possibly can in those 5 minutes. Knowing how to maximize your time and being willing to ramp up the intensity of your workouts will allow you to stay consistent no matter how much a time crunch you’re in.

Now, are 5-minute workouts a long-term solution? Of course not. But when push comes to shove, getting in a quickie will never be something you regret. In fact, the simple act of moving will often inspire more movement, and little by little you’ll find the time to prioritize workouts. Letting go of the idea that a workout has to be a certain length of time will allow you to approach exercise in a more adaptable manner, ensuring that fitness doesn’t take over your life, and instead integrates seamlessly into a full, happy lifestyle.

For ideas on how to have a great workout in 10 minutes or less, check out my Quickie series on YouTube.

These quickies are fun, simple, and a total sweat sesh. You can use them as a full workout or as a post-workout finisher. You can even adjust the work to rest ratios or sets in order to make the workout fit into your timeframe and skill level. But remember, quality is always the first priority, so movement always needs to be safe in order to be effective.

For this KB Quickie, all you need is one kettlebell. We’ll be doing 2 combination exercises:

This full body quickie workout takes 2 minutes per round. You’ll perform each exercise for 30 seconds per side, and ultimately do as many rounds as you have time for. Be safe and move quickly, but most of all, have fun!

Check out Neghar’s Lean & lovely Program

A Los Angeles native with 14 years experience in the fitness industry, Neghar believes that a positive mindset is the most important aspect of a fit lifestyle. Through this website and her social media platforms, she teaches women how to embrace their bodies and enrich their lives with food and exercise. Neghar is a contributing blogger to several sites, including My Fitness Pal and Schwarzanegger.com, and is the author of the 12-week total transformation system, Lean & Lovely.

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There’s a new 4 minute addiction that’s sweeping the nation that’s proven to be BETTER than 30 minutes of normal, boring cardio.

Canadian researchers at Queen’s University tested a workout using workout “finishers” style of training against long cardio.

(Reference: Appl Physiol Nutr Metab. 2012 Sep 20.)

– 22 college-aged women did 4 workouts per week for 4 weeks in one of three groups.

Group A: did 30 minutes of treadmill running at 85% max heart rate

Group B: did 8 rounds of 20 seconds of a single exercise (burpees, jumping jacks, mountain climbers, or squat thrusts) with 10 seconds of rest between rounds.

Group C: did nothing (they were the non-training control group).

Results: Both training groups increased their aerobic fitness levels by the SAME amount (about 7-8%).

That’s right, these short workout finishers (of ONLY 4 minutes) worked just as well as 30 minutes of cardio!

Shocking? Yes, but that’s not all.

ONLY Group B, the workout finishers style training, also increased muscular endurance in common exercises like chest presses, leg extensions, sit-ups, and push-ups.

And finally, this intense but brief training method used by Group B also resulted in greater overall workout enjoyment.

Make sure you read that last sentence one more time so it sinks in please…

Enjoymentis obviously a key to consistency when it comes to exercise otherwise you’ll never follow through.

The Canadian Scientists concluded that “extremely low volume bodyweight interval-style training” will boost cardiovascular fitness just as well as cardio while giving you BETTER improvements in muscle endurance.

All in only 4 minutes.

So, what was the EXACT protocol that helped these people get shocking results in just 4 minutes?

It’s called METABOLIC STACKING from my good friend Mikey Whitfield who’s lost 105 POUNDS using this brand new scientific approach.

It’s all part of Mike’s brand new Workout Finishers 2.0 System …

And best of all, you don’t have to change what you’re currently doing!

Just plug in Mikey’s “Finishers” with your favorite workouts to double your results and create a 38 to 48 “after-burn” of increased metabolic rate…

And right now, it’s 65% off.

=> 4-Minute workout PROVEN to be better than 30 min of cardio

And in addition to all 51 BRAND NEW Workout Finisher Follow-Along Videos, you’ll also get the 21-Minute Finishers Express Workout System 100% FREE.

But there is a catch.

These special combinations of metabolic resistance training, metabolic conditioning and metabolic finishers are only available TODAY during this special celebration:
==> 51 Workout Finishers PLUS FREE 21-Minute Workouts (65% off)

Today Only ==>51 finishers w/ 21-Minute Metabolic Workouts (65% off)

MORE PROOF:

Mike has entered 6 of his private clients into Craig Ballantyne’s Turbulence Training Transformation Contest and ALL 6 clients won or placed, even with thousands of people voting.

And they did it with ZERO cardio.

Their secret weapon was Mikey’s “finishers”.

So don’t be surprised when you find yourself with NEW definition in muscles you haven’t seen before after trying these bad boys.

That’s what finishers will do. Especially when you bring your body a unique stimulus like this.

Here’s the bottom line. I wouldn’t recommend this program if I didn’t believe in what Mike creates and does.

Just go look at Mike’s own before/after photos on his new page and you’ll instantly see why he’s so passionate about getting you in shape.

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If you think the only way to lose fat is to slave away in front of your TV for 6 hours per week with P90X, then you are making a common mistake.

As regular guy Jay Casconi wrote in, “I am just over 30 and had plateaued. Big Time! I had followed P90X for a couple years and just couldn’t finish
losing my gut. I hate to say it but the workouts became boring and I was becoming complacent.”

But there’s actually one form of exercise that’s even worse than boring one hour DVD workouts. On the next page you’ll discover the TRUTH about this one
exercise that you must NEVER, ever do again.

Discover the #1 exercise to never do

In this shocking article from my friend and renegade fitness expert, Craig Ballantyne, you’ll find out how you can use a simple, 30-minute solution to
lose belly fat in the comfort of your own home without expensive treadmills or elliptical machines.

This revolutionary new approach is better because it works faster, smarter, and eliminates all of the scary side effects of the one exercise you should never
do again.

By the way, when Jay stopped making these common exercise mistakes, he was able to get amazing results, all thanks to Craig Ballantyne’s new 30-minute fun,
fast, and effective workouts.

As Jay said, “With Craig’s new workouts I lost an inch and a half in my waist and added an inch to my chest.”

And one woman, Debra Icenogle, recently lost 27 pounds in just 12 weeks and won $1000 in Craig’s Transformation Contest by using these exact workouts.

Discover the #1 exercise to never do

Oh, I almost forgot. You’ll even learn how a good old cheeseburger is even better for your body than this type of exercise.

Get ready to save time and frustration with this simple solution to your stubborn belly fat problem.

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Summer is one of the best times of the year for exercising, because of the beautiful weather and all the opportunities to try new things. However, it can be very difficult to get out of the loop of your normal routine to try something different. Exercising in the summer can be an especially rewarding experience if you explore your boundaries and try something new.

Tennis

Tennis is a favorite summer activity for many, because it’s not only a fun sport, but a great exercise. Playing tennis burns fat by mixing aerobic fitness with bursts of intensity, and also assists in improving your general body coordination and motor control.

Beach Volleyball

Beach Volleyball is a fantastic summer alternative to regular volleyball, because the sand on the beach acts as a great natural resistance, and adds another dynamic not found in the game traditionally. Beach Volleyball also helps tone your arms, legs, and even abs. One of the best parts about the sport, however, is that it provides an opportunity for you to show your body publicly and comfortably, while meeting new people.

Jogging

While jogging isn’t a strictly summer exercise, jogging in the summer is great because you get to visit new areas (as well as revisit old ones) without the worry of bad weather ruining your workout. Before jogging, make sure to warm-up beforehand, so you don’t hurt your knees or pull a muscle.

Hiking

For those who don’t like jogging, hiking can be a great alternative. Unlike jogging, hiking on a mountain trail is a slower, relaxing experience that still provides a great workout. Hiking puts a lot of pressure on your bones and encourages a healthy bone structure. Exercises like hiking also reduce the risk of high-blood pressure, and actually lowers blood pressure by 4-10 points, according to the National Heart, Lung, and Blood Association.

Yoga

Yoga has become very popular with both men and women, because of its usefulness as a way to reduce stress. Yoga helps with your balance, range of motion, and strength, while also reducing the risk of developing a chronic disease. One of the best things about Yoga, is that you can do it nearly anywhere, as long as you have a yogamat on you.

Swimming

Swimming is a unique aerobic exercise because it allows you to work your body without major impact to your spine and skeletal system. Swimming is especially useful because it helps you develop more range of motion with your arms and legs, with the water acting as a resistance and as a weight, helping you grow the muscles in your body. Swimming is also great because you can swim at a beach, lake, pool, or waterpark, and meet plenty of new people while doing it.

Cycling

Bicycling is unique because it appeals to nearly all age ranges and groups: people, both young and old, can ride a bike. Cycling isn’t a high-impact sport, but instead works your joints gently while also strengthening the cartilage in your legs.

Ultimate Frisbee

Ultimate Frisbee is a sport, played mostly by college-age people, that could just as easily be called “Frisbee Football.” While the game might appear to be childish to some, there are actually some legitimate gains to playing. Ultimate Frisbee builds up speed and stamina, while also developing leadership and team skills.

Golf

Although a calm “gentleman’s sport”, golf is very beneficial to your health because of how much of your body is involved. Golf involves a lot of walking from hole to hole, as well as upper body involvement when you swing to take a shot.

Kayaking

Kayaking is a fun and rewarding way to get exercise out in nature. While paddling, a strong stroke will use every muscle in your upper body, and even some of your lower body and other core muscles as well. Kayaking is also a fun social activity, and is especially fun in groups.

Summer is a great time of year to explore different workouts, and stray from the monotony of a year-long routine. If you stay open minded while exercising, you are bound to get some personal wins and milestones. Who knows, you may even discover a new workout to add to your routine!

About The Author: Shawn Tremaine is a personal trainer and health and fitness writer, and has reviewed MindBodyMojo’s guide to Chicago yoga. When he’s not working on helping others increase their health, he likes to spend it coaching his little boys soccer team.

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…Craig has allowed me to share one of the workouts with you, so let’s get straight to it.

We’re going to start with the 3 best dynamic bodyweight ab exercises. No weights needed. They’ve even been put together in one circuit in this latest and greatest fat burning program (you’ll see them from 2B-2D).

Here’s the workout, called “#RiseandGrind“:

Day 3 – Workout B – #riseandgrind

Start with the general bodyweight warm-up circuit.

Specific Warm-up Sets:

Do 1A with 50% of normal weight for 8 reps.
Do 1B and 1C for 3 reps each.

Then you’ll finish with a Metabolic Conditioning circuit (only found in the TT Grindhouse manual deal here).

Why are those the 3 best bodyweight ab exercises?

Well, first, for beginners, you still need to master the Plank, Side Plank, and Bird Dog exercises. Those are the 3 best ab moves if you are just starting out. You need to be able to hold a Plank for 2 minutes straight, and a Side Plank for 60 seconds on each side. If you can’t pass both of those tests, spend more time on the basics.

But if you are ready to hit your six-pack abs even harder, we want to go with the “Stretch & Contract” system found in my top 3 dynamic ab moves.

First, the best of the 3 is the Rollout move. You stretch your abs on the way out, and contract them hard to return to the start position. But unlike with sit-ups and crunches, you do NOT round your low back – and therefore you protect your low back from injury.

But to add a twist to this circuit, I put the Rollout second in order. We’ll pre-fatigue the abs with high-rep X-Body Mountain Climbers that work your abs in stability (like a Plank) and your obliques with the cross-body movement of your knee.

To make that move even harder, you can put your feet on a ball or in TRX straps. You might need to do fewer reps if you use the advanced version.

Finally, we close out the circuit with the Stability Ball (or TRX) Jackknife. Your abs are stretched out in the plank position, and then you contract from the lower portion of your abs to bring your knees to your chest.

The X-Body hits the obliques.

The Rollout hits the six-pack with the Stretch & Contract system.

The Jackknife works from lower abs up to the top.

Boom goes the six-pack dynamite!

You’ll love that circuit.

Get the full TT Grindhouse program here for just $9

Have an amazing week,
-Nigel

PS. Don’t just take my word for it, check out these success stories…

“I just did workout B and it is one of the toughest TT workouts
I’ve ever done. My legs are still burning more than 2 hours later!
The 25 per side Bulgarian Split Squats followed by the 3 high rep
ab exercises was so hard, and then that 3rd superset w/2 high rep
burning leg exercises was crazy to get through. I’m proud to say I
did each and every rep.” – Anna Dormar

“Workout B could be in and of itself the reason to seek out (if you
haven’t already) or continue utilizing CB’s workouts. Kicked my
butt, but really loved it. Tough, tough, tough…” – Bill Steeler

“Workout C is a fantastic end to the week! Got the whole body fired
up with the first couple of circuits and that very difficult push-up
test. Then finished off with the Meathead grinder circuit for the
shoulders and arms. Haven’t done 21’s in years Great Pump! To
anyone in the TT contest, this would make a great last months
workout to put the finishing touches on your physique come contest
entry time.” – John McGovern

And here’s something NO fitness magazine will ever admit. You know those cover models they put on their magazines? The ones with the six pack abs and flat stomachs and no belly fat?

I’ve met dozens of those fitness models, and only a small percentage even workout with weights.

Most of them are simply athletic and just like to “bang out” a few quick bodyweight workouts per week.

Hardly any mainstream fitness model spends hours in the gym, even though that’s what the magazines tell you month after month.

It’s a complex conspiracy to keep you coming back for long commercial gym workouts, even though their superstar cover models don’t even use those programs.

Men and women with the long, lean bodies you want don’t use workout machines or even spend much time in commercial gyms at all…

…they are warriors, athletes, beach-body surfers, climbers, and all types of other people who prefer bodyweight exercise and fun activities over boring machine workouts.

The cover models are the people you see cranking out workouts at the playground or in the park with little more than their own bodyweight for resistance.

Bodyweight exercise is for people who want a life, not a life sentence of 2-hour long commercial gym workouts.

Cover models – like professional surfer Laird Hamilton, for example – would much rather be out on the beach enjoying their life than “strutting their stuff” in the cardio area of an empty gym on a Saturday morning.

And so would I.

That’s why you could crank out a bodyweight workout three times per week rather than spending another 60 to 90 minutes in the gym lifting weights.

With bodyweight workouts, you’ll save time (they are shorter and don’t require you to drive to the gym and back), so you can enjoy more time outside – heck, you can even do most of these workouts in the park.

You’ll be shocked when you compare the Turbulence Training Bodyweight Cardio workouts against traditional cardio machines because your results will show…

Bodyweight Cardio workouts are more effective for total body conditioning and fat burning.

Studies even show that traditional long, slow cardio workouts don’t even work while circuit training can help men and women gain muscle and burn fat at the same time – even if they are over 60 years old.

Bodyweight workouts are for men and women who want to build sex appeal while improving their health, fitness, mobility, and vitality.

And bodyweight exercises are for anyone who wants faster results and the ability to workout at home, rather than being forced into a 2-hour round trip to the gym.

If you want to burn belly fat and sculpt your body like a cover model – while just saying NO to long, boring cardio and extreme overuse bodybuilding workouts -you’ll love the Turbulence Training bodyweight workouts.

Check it out : Bodyweight Cardiohttp://tinyurl.com/5tm8lgd

We know that interval training works better than steady state training for fat loss. I’m convinced that metabolic circuits like these are the next evolution in interval training.

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By John Romanellio

When we decided to write Man 2.0: Engineering the Alpha, we wanted to put together a book that hadn’t been written before. A book with information you hadn’t seen, tips that weren’t overplayed, and advice that would actually make a difference. And that’s what we did. We spent years researching and writing this project. And the final result is a book for men unlike anything on the bookshelves.

And while this book is certainly written for men, it’s not just for men to buy. You see, many of the issues we’ve uncovered are problems that are plaguing and destroying man’s mind, body, and confidence. But they are usually stealthy issues. The types of problems men wouldn’t admit to anyone—or might completely deny. The people who see these problems the best?

Women.

After all, it’s the better half that oftentimes sees men for what they really are: The good and the bad, the strength and the weakness, the powerful and the timid. And it’s that very reason why Engineering the Alpha is also for women. Sure a woman can read the book so they can understand men better, but more importantly, women need to buy this book so they can save and help the men in their life—whether it’s a husband, boyfriend, close friend, or relative.

That might seem like a dramatic statement, but the hormonal issues we’re addressing are real and quite frankly, a big problem. If you’re a woman, here are 5 reasons why you should buy Engineering the Alpha for the man in your life. It will make a dramatic difference, and will help bring out the best possible version of the guy you love.

Sex

One word says it all because let’s face it: sex is important. And not just for the obvious reasons. It’s essential to the bond between man and woman because physical intimacy has a direct relationship with emotional intimacy. In a very real way, not having sex can lead to severe damage in your relationship in other aspects outside of the bedroom. It can lead to fights, frustration, questions of monogamy, and genuinely upset the stability of an otherwise great relationship.

Now you might be thinking, “Is there such thing as a guy who doesn’t want sex…always?” Here’s the funny thing, if you’ve ever watched a sitcom, you’d think such a reality is impossible. We all watch the stereotypical for married couple where the man always wants sex and the women has a headache and is creating 101 different excuses not to have sex.

The reality? Sitcom writers have it blatantly wrong. During the wrong of writing ETA, we interviewed more than 300 men and nearly 150 couples. And you know what they admitted—failing sex drive was more often than not a male issue. Guys were losing their mojo, and at ages as young as 22!

And the problem isn’t just limited to men losing their drive. That loss is having a direct impact on women. As a result of the lack of desire, women believe that they are doing something wrong, or that they’re not attractive, or in the worst case scenarios that their men don’t love them.

And while this beliefs could be an issue, the real problem is dwindling sex drive that results from low testosterone. In the simplest way, low T has become an epidemic that is trending into men in their 20s, and casting it’s venom throughout adulthood. Pharmaceutical companies will have you believe that men need to take pills. Instead, it’s food choice, activity manipulations, and sleep patterns that will really lead to the surge you want and he needs.

Low sex drive is epidemic and something that I’ve personally struggled with—as early as 24. It was at that point that I stopped wanting sex. I had a beautiful girlfriend and a wonderful relationship, but I just wasn’t interested. And as a result, it wasn’t long before I lost that beautiful girlfriend and that great relationship.

My testosterone levels were not quite in the tank, but they were significantly lower than they were just a year before. And so I underwent a quest to find out why they dropped so low and how to change naturally. That’s all detailed in Engineering the Alpha. The ways I changed my diet and training, the lifestyle changes I made—even the simplest one’s such as reading a book for 15 minutes a day—are outlined clearly in ETA.

We know how damaging it can be your relationship and we know we can help. If this sounds like your relationship or someone you know, you need to get this to your husband, boyfriend, or your girlfriends who are complaining about this. He needs this and is frustrated. This bothers him and he wants to fix it—he just doesn’t know how or what’s wrong. Engineering the Alpha will teach him, comfort him, and help him become the man he wants to be.

The Workouts

When you look at the cover lines of Man 2.0: Engineering the Alpha—with words like “burn fat” and “build muscle”—it becomes obvious that there’s fitness advice. Without question, ETA is far more than a fitness book. It contains information that will help a man improve every aspect of a man’ life from his stature at the office, to his intensity the bedroom. But all of that aside, it is a fitness book and one of the best one’s that have ever been written. And since you realize that the man in your life has probably been frustrated by a lack of results, this is where the game changes and he finally is rewarded for his hard work.

Now, that may sound like a bold claim, perhaps arrogance or adolescent braggadocio, but the fact is it’s true. More than 10 years in the making, the workouts in this book are the distillation of how to build a strong, lean, powerful body. If you’ve ever done my workouts before, there are elements that will look familiar. But never before having I released workouts that are uniquely designed to benefit men and as comprehensive as the 4-phase program that we’ve created for this book. They are concepts that were tested on thousands of men, and then the actual program was proven with hundreds of test subjects, some of whom we feature in the book.

The training program in this book is as comprehensive as it can be; it’s like me sitting down and designing a training program. The programs touch on everything from getting your insulin in check and teaching correct movement patterns to reduce injury, all the way to a rotational 4-day per week program that hits every muscle in your body in every conceivable way for maximum results. In short, it is the best program I’ve ever written for men.

The program in Engineering the Alpha is designed to help men become better men. It’s the most advanced principles, but it presents that info with a strong narrative structure so that he will not only learn about fitness, but also about himself. He’ll learn how to push through barriers, while losing fat, gaining muscle, and becoming stronger. He will develop a rock-hard, manly physique and build confidence unlike ever before. The result? A new man, and a body that you will both enjoy.

Motivation

Let’s say your husband doesn’t work out. In fact, let’s assume that he hates exercise, won’t touch anything that isn’t deep fried, and outside of paying the bills and getting the job done, he’s become pretty lazy. It’s not that far of a stretch, when you consider that after high school and college, most guys move into employment and settle into the life of the sedentary. While the level of activity or “interest” in healthy behaviors varies, the motivation to push yourself as hard as you did when your testosterone was pumping through your veins just doesn’t exist.

We get it. But we don’t like it. In fact, we hate it. Because we know that these lazy behaviors are not just bad for mind and body, they’re bad for relationships. And they’re awful for the women in a man’s life. When a guy isn’t motivated to take care of his body, it’s inevitable that other elements of his life will be lacking. He won’t have as much energy or confidence or ability to take charge and create the best possible version of his life.

And because we recognize that, this book also speaks to the guy who isn’t inherently attracted to fitness or the gym. We break down the benefits on a level that anyone understands, and have created a narrative designed to motivate and inspire. By using the mythic structure of the Hero’s Journey, we show all men how they typically miss the “Call to Adventure.” We make that call loud and clear, and bring every man on the journey with us, so that they don’t have to wonder “what if.”

This is less fire and brimstone and more an honest look at your life, your presence, and your future. It’s a wake up call and an empowering entrance that will have any guy—regardless of his background or interest in fitness—ready and willing to take the leap and become the Alpha. After all, it’s a trait that lives within all men and simply needs to be extracted or awakened.

General health

There are many reasons to exercise that go beyond looking great naked and wanting to get naked in the first place. The fact is, your health depends on how you exercise and what you eat. A recent study in the Journal of the American Medical Association examined characteristics linked to low testosterone and growth hormone. They found that men with lower levels had higher levels of stroke, cardiovascular diseases, were more moody, had less vigor, energy, and struggled with concentration.

You know what that means? The health of all men is at risk. In fact, this isn’t a new phenomenon but one that is getting worse. Research indicates that women will live anywhere from 5 to 10 years longer than men. The hormonal issue is part of the equation. But just as important is the fact that men don’t take their health seriously. And as a result they’re slowing down, struggling, and losing their edge without even realizing it. And all of these factors are contributing to a shorter, more-disease filled life.

Whether it’s his testosterone and growth hormone, or cortisol, insulin, and estrogen levels that are stripping away the soul of his manhood, straightening this out might be the most important reason to buy this book. Men are becoming fatter. And they are suffering from more diseases and dying younger. There’s no way to sugarcoat it. But your man is too stubborn to assume this himself. Men don’t go to doctors. Men don’t acknowledge what’s in the mirror. And men won’t pay attention to all the warning signs—even if they are screaming at him in the face.

It’s your job to give him a wake up call. But it can’t be you directly. It has to be another man. One of his boys. Someone with credibility that he trusts. That’s our job. We wrote a book that speaks directly to him. Comes to him as his friend, as his brother, and lets him know what is what with his body. He might never say thank you. He might not acknowledge it directly. But this book could save his life. And as his better half, his friend, his sibling or his daughter—this is the greatest gift you could give to a man in your life.

He Needs It

Not in the literal sense, but when men move in with women their testosterone drops. And when a new child enters the home, testosterone also drops.

The impact of the testosterone decreases is faster aging, muscle loss, fat gain, more fatigue, increase in illnesses, and loss of confidence.

Of course we’re not suggesting that you don’t move in with your man. I’m engaged and living with my fiancé and Adam is married. And we both want kids.

What we are saying is that you need to stage an intervention to prevent the inevitable. Unless men make concentrated, focused efforts to increase their testosterone, their hormone levels will suffer as a part of life—and that happens even if they are happy, healthy, and fit.

Don’t wait for it to happen. We’re firing a warning shot so that you can do something to help your man. That’s the real purpose of why we wrote this book. We’ve seen too many men fall victim to the same trap. Why wait until it gets bad when you can catch a disease in the earliest phase?

Don’t kid yourself—that’s exactly what hormonal problems are. A disease of the worst kind. It’s a problem that takes away a man’s essence and makes him a victim of his body.

The strategies in this book will naturally offset whatever life throws at men, whether planned and normal or unplanned and unfortunate.

In the end, we wrote this book for men. We’ve been plagued by many of these issues, and while most fitness books take a band aid approach to health, we wanted to get to the bottom of the causes of the biggest problems that hurt men.

The answer is hormones. And the question is—will you make your man aware of what he needs?

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Losing weight can be a frightening time, particularly when you are in a relationship. Naturally, most of us fall in love because we share common interests, like watching the same things on TV, heading out to a restaurant, playing pool or video games together. But when somebody in the relationship changes their Monday night TV programme for a run instead, chooses to order grilled chicken and vegetables because it’s a far better alternative than a curry, going swimming instead of playing pool or decides that Wii Fit is more fun than Mario Cart? I sense trouble is a comin’.

Weight loss and adjusting to a healthier lifestyle requires a great deal of change? Change that your other half is probably not ready for at the moment. The truth is, it’s easy to see that weight can play a heavy part in your relationship.

If you think your relationship could be under strain due to your weight loss plans, there are several common warning signs to look out for during this time. Usually, most of these actions are part of something larger than the direct problems, so it’s essential to understand them fully to be aware of exactly where your partner’s or even your feelings are coming from. Usually, the “why” of a behaviour stems from deep-seated emotion of which you or your partner may not even be aware. For just that reason, I’ve included an “emotional why” to each warning sign exploring the emotion that might be behind these behaviours. Because we know how important support is to reaching your goals, I’ve also included some action tips on “how to improve the situation” you may be facing. This way, you can find a way to maintain your healthy lifestyle without sacrificing the health of your relationship.

Here’s 5 signs your weight loss is damaging your relationship.

1. Your partner makes negative statements about you changing

You start losing weight and becoming healthy but you still get comments from your partner and their family that you’re “skinny” and need to stop losing weight. Your significant other may make other negative comments about your weight loss or changing body because it signals change. And change is scary for your other half.

Emotional why: Fear is behind this type of behaviour. Your partner is afraid of losing you and life as they know it. While you may be ready to change, your partner may be afraid and reluctant to take the first step, and may be insecure that you will leave them, so they comment negatively about your changing body in the hope that things will go back to the way they once were.

How to improve the situation: Create new rituals together so that your loved one is involved with your new lifestyle. You don’t have to give up Friday date night. Try dinner at a restaurant with healthier options, or when you go to the movies, order a smaller size of popcorn (no butter) and a diet soda. See if they will walk around the block with you (take the kids if you have them) to catch up after dinner. Be sure to include your partner in as many ways as you can, and reassure them that you love them for who they are. If the behaviour becomes overwhelmingly negative, do not be afraid to talk to your partner about how those comments make you feel. After all, a relationship is a two-way street and open communication helps prevent a head-on collision.

2. Your partner makes you feel guilty

Does your partner make you feel guilty about the success you’ve had with weight loss? Do they complain that you’re not around as much or give you the guilt trip when you skip cuddle time or dessert to hit the gym? Whether your partner makes you feel guilty on purpose, or you just feel guilty for taking time for yourself, it’s not a good feeling to have, and it can be detrimental to a relationship if it goes on too long.

Emotional why: Nostalgia. Your partner loves you and wants to spend time with you. They may miss what used to be rituals in your household and relationship. These comments may also reflect some of the fear of change mentioned above.

How to improve the situation: Compromise. Don’t be afraid to compromise when you can! However, remember that you deserve to be healthy and happy. If your loved one is putting a guilt trip on you, encourage them to join you. Couples workouts allow you to spend time together and exercise at the same time. And if it’s just you feeling bad, then remind yourself that being fit is what you worked for and you deserve to feel good about your accomplishments.

3. Your partner tries to sabotage you

Sabotaging behaviour can run the gamut, from your partner picking up your “favourite” fast-food burger on the way home (even though she knows you’re trying to cut back) to begging you to sleep in when you have a date with that Spinning bike at 6 a.m. One very common example is having a partner who brings junk food into the house and then eats it in front of you, especially if the junk food is your favourite and one you have trouble avoiding.

Emotional why: Jealousy and fear. Although it may not seem like it, your partner may actually be very jealous of your progress and is sabotaging your efforts to keep you exactly as you are. He or she may be afraid that if you lose weight, you’ll get more attention from the opposite sex and possibly leave the relationship for someone else.

How to improve the situation: Reaffirm your partner that you’re still the same loving person you were before.

4. Your partner starts gaining weight as you’re losing weight

If you’ve noticed that your partner has gained a few pounds during the time you’ve lost weight, this could be cause for concern. Your partner may be upset with your weight-loss success and may be rebelling against you by eating more, higher-calorie food. If this is the case, tread lightly. This will probably be a very touchy subject for your partner. They may also be eating emotionally for comfort as a way to deal with the deep-rooted emotions (fear, anger, jealousy) about your positive changes.

Emotional why: Resistance and guilt. Your partner is probably feeling resistant to change and guilty about his or her own body and unhealthy habits. They may even be worried that as you get healthier, you won’t love him or her as much anymore. Especially if your partner has been self-destructing and views all of your positive changes are threatening to them.

How to improve the situation: If you’re in this type of situation, talk to your partner openly and regularly. Your partner may be very, very sensitive about this issue, so you may not want to bring the weight gain up directly, but rather ask how they are feeling during this time of change. Reassure your partner that you’re still the same person and still love them. And invite them to join in some of your small changes.

5. You look down at your partner

If you’re a few pounds into your weight-loss journey and overhauled your lifelong habits, yet can’t understand why your partner hasn’t done the same, then honestly ask yourself: Do you look down on your partner? Do you feel like the changes you’ve made are going to create lasting friction between the two of you? Whether you indicate these feelings to your partner (directly or indirectly) or keep them to yourself, they can probably sense how you’re feeling. Everyone wants their partner to be proud to be with them. When you stop being proud of your other half, it can really hurt your relationship.

Emotional why: Pride and fear. Right now, you may be very proud of yourself for your changes—and you should be! But it’s important to respect everyone’s journey and realize that you can’t force someone else to change. You may also find yourself being harsher on your loved one because they may remind you of where you started (a place where you don’t want to return).

How to improve the situation: You may not agree with all of the choices your partner makes, but try to be as understanding as possible. Remember how hard it was for you to change in the beginning! Remember how you had to decide to do it for yourself, not for someone else? Revisit that time in your past and treat your partner how you would have liked to be treated then. Recognize the reasons for your emotions. You don’t have to encourage unhealthy habits, but try to be as understanding and encouraging as possible.

If you’re faced with many of the issues above, don’t despair. A relationship may get rocky from your new dedication to a healthy lifestyle, especially in the beginning of your weight loss journey, but many couples say that getting in shape and eating right actually helps their relationship in the end.

At the end of the day, your partner should be one of the biggest and most supportive allies you have in getting healthy. Even so, you can’t expect others to change overnight. Becoming healthy and losing weight is an incredibly personal journey, and it has to start with the person wanting to change and not by telling someone what to do. So be as nice and supportive to your partner as you’d like them to be to you. Follow the tips above and recognize what’s really behind you and your partner’s actions to continue on your weight loss journey and keep your relationship strong. After all, leading by example is one of the most powerful ways to influence others in a positive way!

Dedicated to your success,

–Nigel

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Okay folks – Tell us your stories! Have you had relationship problems during your weight loss journey? What did you do about it—let’s get 20 COMMENTS, and we’ll be back soon with another awesome post.

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Whether your goal is a wide V-shape or a cover model chest, these moves are the simplest and most efficient for building the upper body you really want.

1. Overhand Pull-Up

You don’t need complex moves to get big results. The pull-up is the daddy for building you upper body. It works your lats, abs, delts, traps and forearms. It also stimulates growth hormone to maximise your gains. Perform using a wide, overhand grip.

2. Single-Arm Kettlebell Snatch

Performing a compound move at speed with high resistance will hit large numbers of muscle fibres, so burn calories while building bulk. The Single-Arm Kettlebell Snatch is the perfect example of this. The benefit of the single-arm version comes from the asymmetric demands it puts on your body, requiring all your core stabilising muscles to fire. Bring the kettlebell to your shoulder, flip it back and press it up. Perform as quickly as possible while maintaining good form.

3. Lean-Away Lateral Raise

The body position that’s created by leaning away in this exercise allows for a greater range of motion through the shoulder. This results in enhanced development of the deltoid muscle. Simply hold onto a machine or door frame lean out as far as possible, lifting your inside leg of the ground, and raise a dumbbell with your free hand. The motion should be smooth, controlled and slow. Pause at the top, lower and repeat. Just don’t let go.

4. Cable Lateral Raise

This Schwarzenegger-approved move works your shoulders and lats simultaneously, encouraging a faster rate of muscle growth. Hold a cable set at its lowest position and smoothly draw it up and across your body. Keep tension in your abs to control the motion. Now return slowly, maintaining tension on the cable.

5. Dumbbell Prone Row

This is the move that most fully engages your traps, shoulders and all the muscles that attached to your shoulder blades. By lying face down on a bench, your torso remains still, this removes your ability to cheat as you tire. Hold the dumbbells vertically and row them up to your chest. Return and repeat.

6. Bent-Over Dumbbell Row

Bend at the hips and row the dumbbells to your lower torso. The instability of using dumbbells forces you to use more of your abs and lower back muscles to control the motion.

7. Bent-Over Barbell Row

The Bent-Over Row is second only to the pull-Up for back building. It will give you thick lats and improve your grip, biceps and lower back strength. A barbell allows you to lift maximum weight.

8. Canoe Row

With straight arms, pull the bar down and to one side as if padding in a canoe. It’s similar to the Straight-Arm Pull Down (Number 9 below), but it uses more fast-twitching fibres, for explosive strength.

9. Straight-Arm Pull Down

The pull-down is an essential move if you’re working towards that coveted V-shape. Isolating the lats, it works a huge number of fibres in the teres major – which makes up the bulk of your back. Pull down the cable fast, and return slowly.

10. Push Press

11. Dumbbell Ahrens Press

By pressing up and out you create more tension on the deltoid’s lateral head (running across the front of your shoulder). This leads to faster muscle growth and works more fibres than a conventional shoulder press.

12. Dumbbell Cuban Press

This hits the delts and works the rotator cuffs in your shoulder to build support muscles, joint stability, size and strength. Row the dumbbells to your chest, then rotate at the shoulders to bring them beside your head. Now press.

13. Seated Barbell Military Press

Taking your legs out of the equation lets you concentrate fully on your back and shoulders. Plus, parking your backside on a bench enables a more explosive movement of the barbell when you press upwards.

14. Barbell Squat And Press

Similar to the Push Press (Number 10 above), squatting allows for extra force and speed, increasing the response from your nervous system and boosting muscle growth. Dip into a squat, then explode upwards and straight into a press.

15. Bench Press

Mastering the basic bench Press technique is your key to unlocking the most effective chest moves. Lie with your back on a bench and with a shoulder-width grip lift the bar until your arms lock out. Now lower and explode it back up to fire your fast-twitch fibres.

16. Incline Barbell Bench Press

This is a common variation of the Bench Press (Number 15 above). You’ll target the often neglected upper portion of your pecs and your upper deltoids are put under stress, too. Set the bench to an incline and press the barbell vertically, then lower and repeat.

17. Barbell Bench Press With Chains

By simply adding chains or resistance bands, you can multiply your body’s neural activity which stimulates your muscles to develop faster. The load is lighter at the bottom position and heavier at the top so accelerate as you push up.

18. Dumbbell Bench Press

Using a dumbbell instead of a barbell offers the opportunity to hit different parts of your pecs, essential if you want to develop balanced muscle definition. Hold the dumbbells beside your chest, then fire them upwards. Lower and repeat.

19. Standard Press-Up

This simple, gym free exercise is ruthlessly effective – it not only works your arms and shoulders, but also your core. This is one move that gives back exactly what you put in, so press hard and fast and your chest will reward you in kind.

20. Weighted Press-Up

By adding weight on your back you speed up muscle hypertrophy (increase in the size of muscle cells). Ask a partner to add the plate once you’re in position. If you’re training on your own, increase the difficulty by exploding upwards and clapping, instead.

21. Elevated-Feet Declined Press-Up

Put your feet up a sofa or box to increase the proportion of your own bodyweight that you have to lift – this will work your muscles harder. As the angle increases, so does the load, while the focus will also switch to your upper chest and shoulders.

22. Judo Press-Up

This variation works your back and lower pecs. Raise your hips so your body almost forms an upside-down V. Lower your front until your chin nears the floor. Then lower your hips as you raise your head and shoulders towards the ceiling. Reverse the move.

23. Dumbbell Pec Fly

The Dumbbell Fly uses different muscle contractions to pressing movements. The effect is to isolate the pecs, which is great if you want to achieve strong central definition. Ensure you fly as wide as possible, with the weights in line with your ears, to create optimum contraction. Just watch your balance.

24. Kettlebell Squeeze Press

Lie on a bench with a kettlebell resting on your chest, palms facing each other. Squeeze the weight as hard as possible and press the kettlebell up. Now lower it slowly. This press will create a powerful isometric contraction (ie. when the muscles tense without shortening), which stimulates growth hormone and that means BIG muscle gains.

Dedicated to your success,

–Nigel

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Have you tried any of these moves? Tell us which ones have given you the best results—let’s get 15 COMMENTS, and we’ll be back soon with another awesome post.

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